Yangtze River ** Wuhan Client, February 28 - 43-year-old Ms. Liu's neck and shoulders are tired, as if she is carrying a "mountain" all day long, the reason is that she has too much belly fat.
Ms. Liu is fat, usually does not like to exercise, and often sedentary for a long time due to work, so she always feels stiff and tired in her neck, so she often undergoes local massage to relieve it. During the Spring Festival this year, she took advantage of the rare holiday to go outdoors to play, and before setting off, she was full of ambition to exercise and relax, but found that even if she was just walking empty-handed, she felt like a mountain on her back after walking for a long time, and she felt sore, painful, and heavy in her neck and back after less than an hour, and the whole person was exhausted. After returning home, she hurried to the massage parlor for a massage, but the fatigue did not ease this time, and she couldn't get rid of the "big mountain" on her back after a few days of rest.
On the 28th, Ms. Liu went to the ** Department of Wuhan Donghu Hospital for treatment. After receiving the consultation, the attending physician Chen Xiangfeng found that Ms. Liu's abdominal laxity, fat accumulation, body pain and fatigue were all caused by the increased shoulder burden caused by the weakness of the abdominal core muscles.
According to Chen Xiangfeng, the core muscles refer to the important muscle groups located in the front and back of the abdomen, surrounding the body, and responsible for maintaining the stability of the spine, including the transverse abdominis muscles, pelvic floor muscles and lower back muscles. In daily activities, it plays a stabilizing role in the human spine. When the human body performs running, jumping, walking and strength training, its effect is more obvious and the effect is more prominent. Normally, the human spine has a certain physiological curvature, and a large number of blood vessels and nerves are distributed around it. With the help of the core muscles, the spine is kept in a fixed position to maintain the normal movement of the body. If there is a lack of exercise for a long time, the abdominal strength is too weak, which will lead to insufficient abdominal support and aggravate the force on the shoulder, which will easily increase the burden on the shoulder and induce uncomfortable symptoms such as pain or soreness in the shoulder.
Chen Xiangfeng suggested that if the strength of the core muscles is relatively weak, the human body is prone to pelvic tilt when maintaining a sitting position, walking or performing various exercises, and if this problem is not corrected in time, it is also easy to cause chest hunchback, lumbar spine bending, scoliosis, high and low shoulders and other bad postures;When the strength of the core muscles is too weak, the spine will not be bound by the muscles, which will lead to instability of the spine, resulting in displacement, causing physiological curvature straightening, spinal facet joint disorders, etc.;Abdominal weakness will also involuntarily increase the bearing of the waist, so that the back, especially the lower back, is in a very tense state, and over time, there will be serious consequences such as lumbar bulge or intervertebral disc herniation.
Chen Xiangfeng also emphasized that core muscles play a vital role in human movement, and that core muscle training can enhance core stability, improve athletic performance, improve posture and posture, prevent injuries, enhance daily life functions, and improve metabolism and fat burning. It is recommended to exercise the abdominal core muscles from the following three aspects, which can not only make the body better, but also gain more health
1.In daily life, whether walking or sitting, you must consciously tighten your abdomen, so that you can use the strength of the core of the abdomen, especially when walking, which will reduce the force on the waist to a certain extent.
2.With the help of local exercises that train the core muscles, reduce fat accumulation, strengthen the muscle endurance of the core muscles, and help the core muscles to support the upper body more effectively, so as to achieve the purpose of improving posture. Abdominal core training methods typically include squats, sit-ups, planks, crunches, flat leg raises, side leg raises, etc. Be careful to practice slowly and gently, not too intensely. The intensity of exercise should be determined according to the specific situation of the individual, and the amount of exercise should not be blindly pursued, so as to prevent excessive intensity and aggravation of injury.
3.Eat more green foods such as fruits and vegetables that contain fiber and vitamins, as well as high-quality protein foods to ensure that the body's internal acid-base balance is maintained. Eat less or avoid high-calorie fried foods to help lose fat and gain muscle. (Yangtze River ** reporter Mao Yin correspondent Wu Ping Liu Li ** production Mao Yin).
Editor: Yu Lina].
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